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The Fibromyalgia Syndrome: A Case Definition for Practitioners by I.J. Russel, M.D., Ph.D. (Editor). 2004.
This book is clearly written for health professionals, and because medical knowledge grows quite rapidly, it is probably not up-to-date in ways that I cannot know. But, nonetheless, it has very interesting information that I think can help us and must still be relevant.
The section on Self-Powered FMS Exercise Program is one of them. On page 26 it describes how muscles get overly tight (and painful) and provides guidance on how to exercise without aggravating pain. It indicates that we should warm up the muscles before exercising, we should then stretch, that we should not do overhead strengthening exercises or sit-ups, and that a day of strength training should be followed by a day without it. Endurance exercise should be increased very slowly, and can start up as brief as 3 minutes. Two or three short walks are better than 1 longer walk.
He suggests that we should take our temperature before and after exercise and that we have done too much if our temperature drops after exercising (page 28). Finally, he suggests that we should end our exercise session feeling that we could have done a little more. In addition to exercise, the book has information on diagnosing and treatments.
This book is clearly written for health professionals, and because medical knowledge grows quite rapidly, it is probably not up-to-date in ways that I cannot know. But, nonetheless, it has very interesting information that I think can help us and must still be relevant.
The section on Self-Powered FMS Exercise Program is one of them. On page 26 it describes how muscles get overly tight (and painful) and provides guidance on how to exercise without aggravating pain. It indicates that we should warm up the muscles before exercising, we should then stretch, that we should not do overhead strengthening exercises or sit-ups, and that a day of strength training should be followed by a day without it. Endurance exercise should be increased very slowly, and can start up as brief as 3 minutes. Two or three short walks are better than 1 longer walk.
He suggests that we should take our temperature before and after exercise and that we have done too much if our temperature drops after exercising (page 28). Finally, he suggests that we should end our exercise session feeling that we could have done a little more. In addition to exercise, the book has information on diagnosing and treatments.
I try exercising a lot, and I'm learning a lot along the way, through information and trial and error.
I saw a doctor on Youtube that said to lay without moving on a small ball with it pressing into the spot where a muscle is tight until the tension in it goes away. It massages the muscle without setting off pain if you don't roll around on the ball.
Sounds helpful.
When it says warm up the muscles, does it mean warm up as in temperature warm up like have a warm shower or heat pad or does it mean warm up muscles as in moving body.?
Thanks.
My doc said about doing two shorter walks or break exercise up into smaller bouts instead of one long session.
That's what I do.
I might have to look out for the book.